Looking for a delicious and healthy way to cook tofu? Try out my easy and tasty marmalade tofu steaks recipe. Tofu has come a long way from being a niche ingredient to a staple in many kitchens worldwide. Its adaptability makes it a fantastic protein source for vegetarians, vegans, and even meat-eaters looking for a change.
One particularly delicious way to prepare tofu is by making marmalade tofu steaks. This recipe combines the savory flavors of tofu with a sticky, sweet, and tangy glaze that will have your taste buds dancing.
Protein and Nutritional Content of Tofu
Tofu is a powerhouse of nutrition, making it a fantastic addition to any diet. One of its standout features is its high protein content. A single serving of tofu can provide around 8 grams of protein, making it an excellent source of plant-based protein for vegetarians, vegans, and anyone looking to reduce their meat intake.
In addition to protein, tofu is rich in essential nutrients. It’s a great source of calcium, which is vital for bone health, and iron, which is important for transporting oxygen in the blood. Tofu also contains magnesium, which supports muscle and nerve function, and selenium, a powerful antioxidant.
Tofu is low in calories and contains no cholesterol, making it heart-friendly. It’s also low in saturated fat and can help maintain a healthy weight. The combination of protein, healthy fats, and a wide range of vitamins and minerals makes tofu a nutritious and versatile ingredient that supports overall health and wellness.
Ingredients & Substitutions
To create these mouthwatering tofu steaks, you’ll need:
- Tofu: A block of extra firm tofu, pressed to remove excess water. This ensures it absorbs the marinade and becomes crispy when baked.
- Oil: A generous drizzle of olive oil or avocado oil helps to crisp up the tofu.
- Cornstarch: This gives the tofu a nice, crispy coating.
- Paprika: Adds a smoky depth of flavor.
- Nutritional Yeast: Offers a cheesy, nutty flavor while keeping it vegan.
- Italian Seasoning: A mix of herbs that add a wonderful aroma and taste.
- Garlic Powder: For a touch of garlicky goodness.
- Salt and Pepper: To taste.
For the sticky mustard marmalade glaze:
- Orange Marmalade: Provides sweetness and a bit of tang.
- Dijon Mustard: Adds a sharp, savory note.
- Soy Sauce or Tamari: Brings umami and saltiness to balance the sweetness of the marmalade.
Substitutions:
- You can swap the tofu for tempeh if preferred.
- Olive oil can be replaced with coconut oil for a different flavor.
- Cornstarch can be substituted with arrowroot powder.
- Nutritional yeast can be swapped with grated vegan cheese.
- For the glaze, apricot jam can be used instead of orange marmalade, and regular mustard can replace Dijon mustard.
Why Orange Marmalade Makes a Nice Glaze
Orange marmalade is the perfect glaze for our Sticky Marmalade Tofu Steaks Recipe due to its unique balance of sweet and tangy flavors. This blend enhances the savory tofu, creating a delicious contrast that keeps each bite exciting.
The sticky texture of orange marmalade ensures it clings to the tofu, forming a glossy, caramelized coating. This not only adds a delightful char but also infuses the tofu with a fresh, citrus aroma from the natural oils and zest.
Additionally, the natural sugars in orange marmalade give the tofu steaks a beautiful golden hue and a slightly crispy edge, making the dish visually appealing and mouthwateringly delicious.
Using orange marmalade is also incredibly convenient—it mixes easily with ingredients like Dijon mustard and soy sauce for a quick, sophisticated glaze. This simplicity makes it ideal for both busy weeknight dinners and special meals.
In summary, orange marmalade’s flavor, texture, aroma, and ease of use make it the perfect choice for a glaze in the Sticky Marmalade Tofu Steaks Recipe, transforming plain tofu into a gourmet delight.
Helpful Tools to Make This Recipe
- Tofu Press: To remove excess water from the tofu.
- Mixing Bowls: For combining ingredients.
- Baking Sheet: To bake the tofu steaks.
- Parchment Paper: To prevent sticking and make cleanup easier.
- Whisk: For mixing the glaze.
- Brush: To apply the glaze to the tofu steaks.
How to Make Marmalade Tofu Steaks
Preparing the Tofu
- Pressing the Tofu: Ensure the tofu has been pressed to remove as much water as possible. This step is crucial for achieving a crispy texture. Once pressed, cut the tofu into 10 equal slices.
Coating the Tofu
- Mix the Coating: In a shallow mixing bowl, combine cornstarch, nutritional yeast, paprika, garlic powder, Italian seasoning, salt, and pepper.
- Coat the Tofu: Toss the tofu slices into the mixture gently until they are well-coated. If needed, press the tofu slices into the mixture to ensure the coating sticks.
Baking Process
- Preheat the Oven: Set your oven to 400°F (200°C).
- Prepare the Baking Sheet: Lightly grease a baking sheet with olive oil.
- Arrange and Drizzle: Place each tofu “steak” onto the baking sheet and drizzle the tops with a little more olive oil. Alternatively, you can lightly mist them with an oil spray.
- Bake: Bake at 400°F for 20 minutes, flipping halfway through to ensure even cooking.
Prepping the Glaze
- Mix the Glaze: In a small mixing bowl, whisk together the orange marmalade, Dijon mustard, and soy sauce until well combined.
Finishing Touches
- Apply the Glaze: Remove the tofu from the oven and brush the glaze onto each side of the tofu steaks.
- Bake Again: Place the tofu steaks back into the oven for another 5 minutes to allow the glaze to set and caramelize slightly.
- Serve: Serve the tofu steaks with your favorite grains and veggies and enjoy!
Tips & Tricks For These Marmalade Tofu Steaks
- Pressing Tofu: To get the best texture, use a tofu press or place the tofu between two plates with a weight on top for at least 30 minutes.
- Glaze Perfection: If you prefer a thicker glaze, simmer the marmalade mixture on low heat until it reduces slightly.
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven or on a stovetop to retain crispiness.
FAQs
Yes, but extra firm tofu works best for this recipe as it holds its shape and crisps up nicely.
You can substitute orange marmalade with apricot jam or any other sweet fruit preserve.
Use tamari instead of soy sauce to keep the recipe gluten-free.
Yes, you can pan-fry the tofu steaks in a non-stick skillet over medium heat until crispy, then apply the glaze.
Sticky Marmalade Tofu Steaks
Ingredients
- 1 block extra firm tofu, pressed
- generous drizzle of olive oil or avocado oil
Coating
- 2 tbsp cornstarch
- 1 tsp paprika
- 3 tbsp nutritional yeast
- 1 tbsp Italian seasoning
- ½ tsp garlic powder
- salt and fresh ground black pepper to taste
Sticky Mustard Marmalade Glaze
- 2 tbsp orange marmalade
- 1 tbsp dijon mustard
- 1 tbsp soy sauce or tamari
Instructions
Preparing the tofu
- Make sure the tofu has been pressed and cut the tofu info 10 equal slices.
Coating
- In a shallow mixing bowl, combine cornstarch, nutritional yeast, paprika, garlic powder, Italian seasoning, salt and pepper.
- Toss the tofu slices into the mixture gently until they are coated. If needed, gently press the tofu into the coating so it sticks.
Baking
- Pre-heat the oven to 400 F.
- Lightly grease a baking sheet with a little extra virgin olive oil.
- Place each tofu "steak" onto the baking sheet then drizzle the tops with a little more olive oil. (Or lightly mist them with an oil spray)
- Bake at 400 for 20 minutes flipping halfway.
Prepping the Glaze
- In a small mixing bowl, whisk together the orange marmalade, dijon mustard and soy sauce.
Finishing Touches
- Remove the tofu from the oven, and brush the glaze onto each side. Place them back into the oven for another 5 minutes.
- Serve with your favourite grains and veggies and enjoy!
Notes
Nutrition
Conclusion: Marmalade Tofu Steaks
Marmalade tofu steaks are a delightful way to enjoy tofu with a burst of sweet and savory flavors. This recipe is simple, yet impressive, making it perfect for both weeknight dinners and special occasions. Give it a try, and you’ll see how easy and delicious eating tofu can be!
Love the sticky glaze on these tofu steaks. I will be making these again thank you so much.
Thank you!! I’m so happy you loved it 🙂
What other type of marmalade can I use for these tofu steaks?
GREAT recipe!! Tofu is taking over the world!! Number 1 plant based protein in my books
AGREEEDDDDD ahha! 100% tofu is the best plant protein! I’m so happy you loved this tofu recipe 🙂
My husband and I had this tonight for supper – it’s probably the best tofu recipe we’ve ever had! Perfect! We had it with a salad using Essycooks poppyseed lemon vinaigrette and Essycooks Barbeque potatoes! Mmmmm!😋. Highly recommended – thanks again for sharing!
These were amazing!
Thank you so much!! I’m so glad you loved them! 🙂